SESSION FOCUS
The focus of this session is on building your tolerance to intensities similar to those during a 70.3 triathlon. You will be working in the L3b training zone. You should hope to see reduced HR drift within this zone as you complete more of these sessions. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization.

WARM-UP:
Progressive for 10 min
PREP SET:
5 x 30 sec L4/30 sec L1
MAIN SET:
15 min reps as 3 min L3a, 4 min L3b, 8 min L3a (4 min recovery)
COOLDOWN:
5 min